Fast the next day. This diet can take many forms: you can eat within 12 hours and then fast for 36 hours; You can also eat it within 24 hours and then fast for 24 hours; You can also eat within 24 hours and then eat very little (about 500 calories) for the next 24 hours.
Eat-stop-eat. You fast or severely limit calories within 24 hours, either regularly (twice a week) or only occasionally. Feel free not to eat a meal. Every day of the week, you will skip a meal at will. The dining window. You can only eat at certain times of the day, such as 10 to 6 pm. If you decide to try intermittent fasting, choose a variant that you can stick to for at least a few weeks.
Yes, intermittent fasting is useful, but the degree varies greatly from study to study. This difference can be explained by many factors, mainly depending on which variant of intermittent fasting is studied. For example, in one study, just skipping breakfast can lead to a certain degree of weight loss, but not in another study. In these two experiments, the control group was given a standard breakfast, such as oatmeal, but neither group was restricted what they could eat the next day.
People who need to lose more weight may benefit more from intermittent fasting, but one thing is certain: if you don't eat one meal, you won't lose weight after eating the next meal or tomorrow. The algorithm for losing weight is simple: your intake is less than your consumption. Intermittent fasting is just one way to realize this algorithm, but for some people, it is also an easier way to eat less and eat more than the traditional way.
The human evidence of intermittent fasting is still weak, but more and more studies have found that different health indicators, especially blood lipids, have improved besides weight. In addition, those studies also mentioned that intermittent fasting may have more unique metabolic benefits than eating less and more meals.
Among these health benefits, the most interesting and controversial is longevity. Fasting can restart some regeneration processes of human body, and it has been proved in some animal models (but not all) that calorie restriction can prolong life. But remember, these animals either eat low-calorie food or fast intermittently for most of their lives. It is not known whether intermittent fasting can prolong human life. Even if it can, which variant is the most effective will make a big difference whether it lasts for weeks, months or years.
It is a long-term process to evaluate the potential benefits of intermittent fasting on metabolism. Just as the preliminary evidence is promising, there is still no strong evidence, so more human studies are needed before fasting is recommended as a health intervention.
Other precautions Depending on the duration of fasting, you may feel nervous, headache, constipation or dehydration. It's important to stay hydrated, which can help you relieve headaches and constipation.
Some preliminary evidence shows that reducing calories regularly may produce physiological benefits similar to fasting. Remember, fasting is not for everyone. People with poor blood sugar control ability should avoid fasting, because it will lead to poor glucose response. In addition, if you are pregnant, light weight, 18 years old or have a history of eating disorders, you may not be suitable for fasting.
Intermittent fasting is just one way to help you lose weight or maintain a healthy weight, that is to say, limiting your calories (traditional fat-reducing methods) can also have the same benefits. The important thing is to persevere. People who find it easy to eat less often benefit more from intermittent fasting. There is not enough evidence to prove that intermittent fasting has unique benefits for metabolism.
The so-called intermittent diet also has rules and principles. If you want to lose weight through this diet, you must follow its principles. What is the impact on the body, whether it is a healthy way, or depends on individual physical differences. At present, the research has not fully proved that it will definitely write benefits. If you want to try, you should consider whether your body is suitable for this way. Don't try this diet if you have poor blood sugar control and are thin. Your body is not suitable.